Sunday, August 30

Athletes have two options for today

• Option 1: The “Do Hard Things” option. A very long, arduous, repetitive workout designed to push you physically, but also challenge you mentally. Today, you’re incentivized to push deep into failure to get out of the first part of the workout.

• Option 2: the same movements in a more traditional CrossFit format. Still a stiff challenge!

NOTE: The programming below was the original plan, but I didn’t realize all the squat volume we would have on Saturday. My quads, and I’m assuming many of yours, are still sore from Friday. That being said, I may change everything that’s written below and have something else for us to do on Sunday. I’ll post the new WOD, if I change it, ASAP Sunday morning.

“Do Hard Things” Session 1

Rx:

On a 60:00 min clock

100 DB Thrusters

• Run 400m each time you take a break

• Add 10 thrusters to your total each time you get back to your DBs

• Aim for a weight that will challenge you, but allow you to get 25 or so reps/set

• Thruster rep cap: 180

Intermediate:

On a 50:00 min clock

75 DB Thrusters

Run 400m each time you take a break

• Add 10 thrusters to your total each time you get back to your DBs

• Aim for a weight that will challenge you, but allow you to get 25 or so reps/set

• Thruster rep cap: 125
  

In Remaining Time (if any):

AMRAP DB Burpee Box Step Over

• Do your burpee with your hands in DBs

• Suitcase carry the DBs with you over the box.

• Repeat.

  Normal Sunday CrossFit Class Option
  

• 4 RFT

• 20 DB Thrusters (aim for a weight that will allow you to do these unbroken; 2 sets at most)

• 10 Burpee Box Step Over

• 400m Run